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    • cal27-March-2023 adminShubhi Sidnis

      Mindful Body Scan Meditation For Relaxation And Stress Relief

    • One of the most amazing and effective ways to begin a mindfulness meditation practice is with a body scan. The goal is to tune in to your body, reconnect with your physical self, completely transform your mind, enjoy the self-care journey, and notice any sensations you are experiencing without judgement. 

      Although many people find the body scan pleasant, it is not its primary purpose. Instead, the goal is to teach the mind to be more open to and aware of sensory events, hence more accepting. The mindful body scan meditation will improve your ability to focus and be completely present in your life over time.

      Table Of Contents

      1. What Is A Mindful Body Scan Meditation?

      2. The Benefits Of Mindful Body Scan Meditation

      3. How To Practice Mindful Body Scan Meditation?

      4.  Mindful Body Scan Meditation Tips

      5. Dietitian’s Recommendation

      6. The Final Say

      7. FAQs

      What Is A Mindful Body Scan Meditation?

      You may be aware of the benefits of mindfulness meditation. Mindful body scan meditation is a mindfulness meditation with similar effects to therapy.

      When you practice mindful meditation, you become aware of your thoughts or feelings while sitting or lying silently. You know these sensations but do not label them pleasant or unpleasant. This technique calms your racing mind and allows it to rest for as long as you meditate.

      Mindful body scan meditation involves paying special attention to your body and how it feels by scanning mentally from your feet to the top of your head (or the other way around) gradually and methodically. Mindfulness-based stress reduction is one of the most well-researched and well-known meditation techniques. However, body scan meditation is one of the most important components.

      The Benefits Of Mindful Body Scan Meditation

      Focusing on your body consciously allows you to be profoundly aware of your physical sensations and how they relate to your emotions. According to research, there are numerous benefits of practising mindful body scan meditation. 

      It can help you feel more relaxed and connected, soothe your emotions, enhance your emotional intelligence and keep you away from physical illnesses. If you frequently feel tense, have a difficult-to-manage mental strain, or suffer from anxiety, you may benefit from practising a mindful body scan meditation. This may help you enhance your physical and mental health.

      The following are the top five benefits of body scan meditation:

      1. Reduces Anxiety

      You may only be aware of the anxiety-related tension in your body once you perform a short body scan. However, when you recognise when and where you feel tension, you can release it and enhance your capacity to cope with worry.

      2. Decreases Stress Levels

      Nowadays, it is difficult to escape the tension. Your physical and emotional health can suffer when cortisol (commonly known as the stress hormone) levels are chronically high. It can cause various issues, including poor sleep, weight gain, difficulties concentrating, a compromised immune system, and high blood pressure. Cortisol levels can be reduced by practising body scan meditation for eight weeks.

      3. Enhances Sleep Quality

      Sleep is essential for both physical and mental well-being. Diabetes, hypertension (high blood pressure), obesity, depression, and anxiety can all be caused by sleep disruptions. These problems can result in a heart attack or stroke if severe or sustained.

      Frequent mindful body scanning meditation may assist in reducing the stress that is keeping you awake. Body scan meditation allows you to relax, reducing the worry that may be causing your sleep deprivation. According to research, a mindful practice such as body scan meditation may benefit some sleep disorders.

      4. Relieves Chronic Pain

      Chronic pain is any pain in your body that lasts over three months. While physical pain can be felt, chronic pain also has a psychological component. Individuals with chronic pain are more likely to experience despair and anxiety than those without. 

      Chronic pain can affect every aspect of a person's life, so addressing it as soon as possible is vital. While body scan meditation will not fully eliminate pain, it will help you modify your attitude and ideas.

      5. Enhances Self-Awareness

      Self-awareness is a hallmark of mindfulness that encourages mindful communication with people. Body scan meditations help you tune into your feelings rather than ignore them. You may have bodily symptoms such as chest pain, a racing heart, or an unsettled stomach when you are nervous. 

      You may experience cognitive symptoms such as loss of control or poor memory. You may experience behavioural signs such as pacing, feeling anxious or restless, or difficulty speaking. You should understand why you have these symptoms. Body scan meditations may be beneficial.

      How To Practice Mindful Body Scan Meditation 

      Like all types of meditation, a body scan is intended to be simple. Here are some ways you can start

      1. Get Comfortable 

      Laying down is best, especially if you are doing a body scan meditation before bed. However, sitting comfortably is an option if that is not possible or pleasant.

      2. Take A Few Deep Breaths

      Let your breathing slow down and begin breathing from your belly rather than your chest, allowing your abdomen to expand and contract with each breath. If your shoulders rise and fall with each breath, try breathing from your belly instead, as if a balloon is inflating and deflating in your abdomen with each breath. Try these breathing exercises for more practice.

      3. Bring Awareness To Your Feet

      Bring your attention back to your feet slowly. Then, start noticing feelings in your feet. If you detect discomfort, acknowledge it and any accompanying thoughts or emotions, and softly breathe through it.

      4. Breathe Into The Tension

      Pay close attention to any unpleasant sensations you experience. Try breathing into them and seeing what happens. Imagine the stress in your body vanishing into the air as you breathe. When you are ready, proceed.

      5. Scan Your Entire Body

      Repeat this exercise with each body part, working your way up from your feet to the top of your head. Take note of how you feel and where you are storing your tension. Continue to breathe into any pain, tightness, or pressure that you are experiencing. This can assist you in releasing stress from your body now and becoming more conscious of it in the future so that you can also remove it.

      Mindful Body Scan Meditation Tips

      Here are a few mindful body scan meditation tips. 

      • As a regular practice, perform this body scan meditation whenever you feel stressed or multiple times during the day.
      • If you do not have much time, you can conduct a shortened version of this body scan meditation by simply sitting and recognising any location where you have tension rather than travelling from part to part. The more you practise the body scan meditation, the easier it will become.
      • The body scan meditation can help you become more aware of your body, reduce stress, and relax. Practise it frequently. You can also attempt progressive muscle relaxation techniques, breathing, or visualisation exercises for stress and tension relief.

      Dietitian’s Recommendation 

      Regular SKY practice combined with body scan meditations is an excellent method to improve your mood, health, and quality of life. 5 minutes per day, three to six days per week. According to research, people who practice the body scan for a long time gain more from it.

      -Dietitian Lavina Chauhan

      The Final Say

      Meditation is becoming increasingly popular as a useful wellness activity. Many experts promote it as an excellent approach to managing difficult emotions.

      While body scan meditation poses no risk, mindfulness meditation can occasionally exacerbate sadness or anxiety. Therefore, consult a therapist if you are experiencing dark, unpleasant thoughts or emotions before proceeding.


      1. How does a body scan meditation reduce stress?

      You may be unaware of your anxiety-based tension until you do a quick body scan. Once you can recognise when and where you feel tension, you may be able to release these sensations and improve your ability to deal with your anxiety.

      2. How effective is a body scan meditation?

      The body scan is one of the most amazing and effective ways to begin mindfulness body scan meditation practices. The purpose is to tune in to your body to reconnect to your physical self and notice any sensations you feel without judgement. While many people find the body scan relaxing and pleasant, relaxation is not this practice's primary and only goal.

      3. How do you feel after body scan meditation?

      Studies have found that following body scan-guided meditations can help people become more self-aware and present, feel more relaxed and less anxious, cope with pain, sleep better, and learn to be less self-critical.

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